Warm-up
3 rounds
1:00 bike
6 Banded Reverse Nordics
12 DB hip bridge
16 DB Semi straight leg DL
(build in weight each round)
Banded Reverse Nordic Details
Use a band and keep your pelvic floor level by squeezing your glutes. Push your shins into the ground, just like you would on a leg extension. Use as much band as you need to fold back as far as you can. Add a bench behind you for a depth gauge/safety.
Metcon
Partner workout – P1 full round, then P2 full round for 5 rounds
15 Cal bike
10 Deadlifts 315/205
8 Burpee Box Jumps 24/20
Metcon Details
- For most RX’d athletes, this deadlift will be tough, but should be unbroken every round.
- The intensity of this workout may make the remaining lifts very challenging.
- Don’t have a partner 🥲? Do a one-to-one work to rest interval (rest as long as the previous round took).
Lifts
3 rounds –
3 rounds
15 Weighted GHD Hip Extensions
15-20 Double Leg, Leg Extensions
2 rounds
20 Barbell Back Rack Reverse Lunges
THE WODSMITH 
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